Italian Vegetable Stew


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Metabolic Medical Center Recipes

Serves 6 Cook Time 1 hour

Ingredients:
1/3 Cup fresh basil, chopped
1/3 Cup fresh oregano, chopped
6 cloves garlic, minced
1 Tbsp olive oil
1/4 tsp red pepper flakes
12 oz. eggplant, peeled and cut into 1/2 inch pieces
3 Tbsp olive oil
1 large onion, chopped
2 Tbsp tomato paste
2 1/4 Cups water
1 (28 oz) low-sodium whole peeled tomatoes, drained (reserve juice) and chopped coarse 2 medium zucchini, seeded and cut into 1/2 inch pieces
2 medium bell peppers (red or yellow), stemmed, seeded and cut into 1/2 inch pieces
1 Cup fresh basil, shredded

Directions:

  1. Process the first 5 ingredients in a food processor until finely ground. Garlic & Herb Mix. Set aside.
  2. Toss the chopped eggplant with 1 1/2 tsp table salt in a bowl. Line a microwavable large plate with paper towels and spread the eggplant on a single layer evenly over the paper towels. Microwave until dry and slightly shriveled (8-10 minutes depending on microwave), toss once during the cooking process.
  3. Heat 2 Tablespoons of oil in a dutch oven (or other large, deep pot) over medium high heat until it starts to shimmer and add eggplant and onion cooking until they are semi-translucent (about 2 minutes). Push these veggie to the sides of the pot and add 1 Tablespoon of oil and the tomato paste. Cook for another 2 minutes.
  4. Add 2 Cups of water, tomatoes and their juice, stirring frequently and scraping the browned bits off the bottom of the pan. Reduce the heat to medium-low and gently simmer until the eggplant is totally broken down (20-25 minutes).
  5. Meanwhile, in a separate 12 inch skillet, heat the remaining tablespoon of oil over medium heat until smoking. Add zucchini, peppers and 1/2 tsp salt; cook until tender (10-12 minutes). Push these veggies to the side of the pan and add the Garlic & Herb Mix and cook for about 1 minute. Transfer these veggies to a bowl. Add the remaining 1/4 Cup of water to the skillet of the heat and scrape the browned bits.
  6. Remove the pot from the heat and stir the reserved vegetables and water from the skillet into the vegetables in the Dutch oven. Cover and let stand 20 minutes. Stir in the basil and season with pepper.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Marinated Zucchini Salad


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Metabolic Medical Center Recipes

Serves 8  Cook Time 35 minutes

Ingredients:
1/2 Cup olive oil
1 small red onion, sliced in thin half moons
1/3 Cup red wine vinegar
2 tsp Splenda
to taste salt and pepper
6 medium zucchini, sliced into thin ribbons, or rounds

Directions:

  1. In a large skillet, heat the oil over medium-high. Add onion and saute until clear (3 minutes). Add vinegar and Splenda and season to taste with salt and pepper.
  2. Transfer to a glass bowl, add the zucchini and toss. Let this marinate at room temperature for at least 30 minutes.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Grilled Tofu Salad


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Metabolic Medical Center - Metabolic Recipes - Grilled Tofu Salad

Serves 4 Cook Time 45 minutes (pressing time for tofu)

Most tofu dishes require some time to press the water out of the tofu so that it can better absorb the flavors you’ll be cooking it with. This is a great recipe if you don’t feel like cooking meat but still need to get your protein in for the day, it’s lite yet filling.

Ingredients:
1 (14 oz) package firm tofu
cooking spray
1 Tbsp olive oil
4 tsp fresh lemon juice
1/4 Cup fresh parsley, chopped
to taste salt and pepper
2 medium zucchini, cut long ways
1 small eggplant, cut in 1/2-inch rounds
lemon wedges for garnish

Directions:

  1. Line a plate with several paper towels. Place tofu on the paper towels, top with another plate weighed down with a heavy skillet. Place in the fridge to drain. (2 hours to 8 hours).
  2. Remove the tofu and cut it crosswise into 8 pieces.
  3. In a bowl, whisk the oil, lemon juice, parsley, salt and pepper. Spray the grill with non-sick cooking spray and pre-heat to medium high heat.
  4. Brush both sides of the tofu, zucchini, and eggplant with the oil mixture and grill about 3 minutes per side until the vegetables have nice grill marks.
  5. To make this as a chopped salad, chop the tofu and vegetables into chunks and toss with any remaining oil and lemon mixture. You can also make this as a stacked salad, by layering eggplant, tofu, and zucchini slices and drizzle any remaining dressing across the tops.

Recommended for patients on the Modified Profast (Fast and Flexible) Program, Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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